For years, scientists have been telling us that chocolate and fatty foods don't cause breakouts on the face and generally don't affect clear skin in any way. Research proves otherwise. “The expression: ‘You are what you eat’ is true. Clear skin is constantly restored with the help of substances that form the basis of our diet, ”says famous American nutritionist Cynthia Saas. According to her, if the cause of skin problems is not in hormones, the results of the diet will be visible in six weeks.
Secrets of clear skin: 4 rules for every day
The simple carbohydrates found in white bread, pasta, biscuits, and candy are the enemy. clean skin. Studies have shown that switching to whole grains helps get rid of acne. Already in ten weeks, the number of blackheads and whiteheads is reduced by 28%, and acne by 71%.
- Eat less carbs
Popular
In the composition of various sweets, which should also be excluded, there are also a lot of simple carbohydrates. You also need to give up alcohol and caffeine.
It is better to switch to brown rice, quinoa and whole grains. Literally in two or three weeks, you will be happy to notice how the complexion will change, the skin will become clean, fresh and rested.
Not only your hormones are to blame for skin problems, but also ... cows.
There are many hormones in milk that not only help calves grow, but also contribute to the growth of acne on the face. Milk drinkers are 44% more likely to develop acne than non-milk drinkers.
Try to eliminate dairy products from your diet for a month as much as possible, and you will see how skin rashes will quickly decrease. By the way, it can be not only in hormones, but also in lactose intolerance. To find out, take the test.
A trip to the vegetable section of a supermarket can be more beneficial than a visit to a beauty salon. A study by the American Institute of Dietetics found that people who eat six servings of fresh vegetables and fruits every day for six months look more attractive than those who eat fewer of these foods.
So how many fruits and vegetables should you eat per day? The recommendation is: at least five. Stars include greens and cabbage in their diet - these foods are rich in vitamins and help maintain a figure and protect the skin.
Do not forget about vitamin C: add cherries, red capsicum and kiwi to your diet. Eat your vegetables raw whenever possible. 5 breakfasts for clear skin.
Meat contains omega-6 fatty acids that cause inflammation on the face. To reduce breakouts, replace meat with foods rich in omega-3 fatty acids. They tighten the skin cells and give it a healthy glow. You can find them in fatty fish such as salmon, tuna, marcel, herring, and sardines.
The anti-inflammatory agents found in vegetable fats are also vital for clear and healthy skin. So stock up on avocados, extra virgin olive oil, nuts and seeds, and soon you'll be showing off your perfect even tone skin.
- Don't drink milk
- Choose vegetables and fruits
- Give up meat
Three products for clear skin every day
It contains a lot of antioxidants that have a beneficial effect on the skin, help to cleanse and moisturize it.
Ideal for a light snack. They contain vitamin E, which protects and nourishes the skin. Eat a handful a day.
Try to add them to your diet from time to time - they are very high in vitamin C. All this will help to make the skin healthy.
- Green tea
- Sunflower seeds
- Sauerkraut or kimchi
If you only think about what our skin experiences during the day! Sun, wind, rain, fluctuations in temperature and humidity, daily makeup(which, by the way, some of us don’t even bother to wash off in the evenings!).
You can’t even talk about ecology, especially in large cities where smog hangs and there is simply nothing to breathe from exhaust gases in the evening. And look what we eat! Quick snacks are not clear what - in the morning there is no time to even have breakfast in a hurry, and this love for terrible fast food that has awakened among the people ?! So where do you get healthy glowing skin? In the hustle and bustle of everyday worries and problems, women sometimes do not sleep at all, sometimes they do not get enough sleep systematically, and chronic lack of sleep immediately gives earthy color faces and dull eyes. So why blame the mirror?
How to keep youth for a long time?
And now - our eternal question - what to do?
- Firstly, if possible, walk at least a little, the cool air after stuffy offices will pleasantly invigorate and refresh the skin of the face, especially since winter is ahead. Have you ever wondered why northern women tend to look younger and fresher than southern women? It's all about the skin's love for coolness, and the heat and sun age it prematurely, so the beautiful half in our country is lucky, with our climate we have the right to count on long youth! While walking, our body is saturated with oxygen.
- Secondly, dear women, take pity on yourself, you still can’t do everything, try to get enough sleep, and not from time to time, but constantly. Nothing can kill our beautiful image like lack of proper sleep. The face turns into gray mask, appears in the eyes unhealthy shine, the person looks haggard and much older than his years. No wonder they say: until 12 o'clock - the dream of a beauty, so let's try to capture this period of beauty.
- Thirdly, and most importantly, be careful what you put in your mouth. Our skin, like a litmus test, reflects all the processes in the body, if the body is healthy and well-nourished, then the skin will look great. Because proper nutrition beautiful skin faces are the key to her blooming appearance. How should you eat, and most importantly - what?
Remember, at one time (maybe 15 years ago) everyone was talking about French beauty salads. One option was this: 3 tablespoons oatmeal pour hot water (no more needed to close the flakes), after a few minutes add pieces of different fruits, grated carrots and season with a spoon olive oil. Recommended to eat it for breakfast. The French knew what they were saying: the most important components for the beauty of the skin of the face are present in this salad.
What else should be considered when compiling your diet?
- Drink more water, it improves metabolism.
- Start your day with a glass of freshly squeezed orange juice, or just squeeze a few drops of lemon juice into a cup drinking water. But try to exclude fried and fatty foods, such food contributes to clogging of pores, the occurrence of inflammation and redness.
- Excess salt entering the body leads to the retention of excess fluid, the face may swell and look puffy.
- Do not abuse coffee, it spoils the complexion. And yet, you don’t have to go on hunger strikes and strict diets, in a few days it will affect your beautiful face, it’s like a book, it will immediately tell you about all the problems of the body.
Now consider the products that are shown for the beauty of our skin.
- Grain bread from wholemeal flour with bran - wonderful option for daily use, helps intestinal motility, accelerates the process of removing toxins.
- Cereals, lean meats and especially fish are the best fit as a protein and carbohydrate fuel for our vitality.
- But you can eat fruits and vegetables as much as you like (or your stomach!), due to the liquid they contain, the skin is saturated with moisture, and besides, it is the main supplier of vitamins and microelements to our body.
- Low-fat dairy products and berries are also great for our diet.
- Cold-pressed vegetable oils give an excellent effect: olive, sunflower, linseed, sesame.
As you can see from all of the above, proper nutrition for beautiful facial skin is not such a difficult matter; Of course, you will have to limit yourself in some way, but these requirements are not so unrealistic. sticking to simple rules, the result will not be long in coming, and not only you will notice this.
To face for a long time remained beautiful and healthy, you need regular nutrition. Bad ecology, improper food, stress and other negative factors worsen the condition of the skin, but thanks to the right cosmetics, you can restore the balance of nutrients.
Useful substances for nutrition
Among the numerous minerals and vitamins, the most suitable for nutrition can be distinguished. They can be found in foods and medicines.
For nourishing the skin of the face at home are suitable:
This is just a small list of useful substances that can improve the condition of the dermis by saturating it with various minerals, acids and vitamin complexes.
What masks can be used?
Before talking about useful formulations, we will understand the rules of application, since this is important for obtaining the result. First, you should conduct an allergy test and apply a little ready-made mass on your wrist. Leave it on for a while, rinse off and see how it reacts. If there is redness and rashes, then the procedure should be abandoned.
Before applying the healing composition, it is necessary to cleanse the face, removing the remnants of cosmetics and other impurities. To do this, you can use foam, lotion, but scrubs should not be applied, since they can damage dry skin.
Include only fresh ingredients in the composition and apply the product immediately after preparation. You do not need to apply the mask on the lips and eye area. After that, you can not smile, talk, so that wrinkles do not appear. The mask is kept depending on the indicated time, and then everything is washed off with warm liquid, but it is better herbal decoction. At the end, it is recommended to apply a mild moisturizer.
Nourishing masks help not only moisturize, but also cleanse and tone the dermis. In addition, they have a calming and relaxing effect. With regular use, you can smooth the face and improve skin color, and the dermis will become elastic, elastic and healthy.
Popular recipes.
Nourishing the skin with a cream
In order for a store-bought or do-it-yourself product to be useful, you need to know some rules for use.
You need to choose a cream depending on the season and your skin type. In the morning, apply the product after washing on a damp face, and in the evening - an hour before bedtime.
This should be done with light patting movements, without smearing, which leads to stretching of the dermis.
Cream made at home.
- With an apple. Very effective remedy easy to prepare: take about 20 g of fresh apple juice and add 40 g of juice from white cabbage leaves. Separately, melt 1 teaspoon natural wax, and then pour in 17 g of corn oil and, stirring constantly, add the mixture of juices. Remove from heat, beat well and set aside. This versatile cream is best for night use and suits everyone;
- With chamomile. To start, 1 tbsp. pour 100 g of boiling water over a spoonful of chamomile and insist for 15 minutes. After that, strain and put 7 g of glycerin and 12 g of honey. Mix until dissolved. Separately, melt 20 g of butter, and then add the same amount of olive oil. A teaspoon of camphor oil and yolk are also sent there. Combine the two ready-made mixtures and, using a mixer, beat everything until smooth. Cool, put in a jar with a lid and keep in a cold place, but not for long;
- From vegetables. The composition of this tool includes many vitamins. To begin with, from potatoes, carrots, pumpkins, eggplant, zucchini, cucumber and cabbage, you need to get 55 g of juice. Add yolk to it and mix well. Melt 1 teaspoon beeswax and pour it into the resulting mixture. Send 1 teaspoon of glycerin and 17 g of peach oil there. Heat up and, using a mixer, bring to uniformity.
Now you know the main tricks and rules for using various means to nourish the skin. Try to evaluate the benefits of any of the presented masks or creams for yourself, believe me, the result will not be long in coming.
Related materials
Beautiful skin is a sign of a good state of the whole organism. Therefore, before masking flaws with cosmetics, pay attention to how you eat. Vegetarians, for example, believe that you need to eat what grows and not eat what does not grow: fruits, vegetables, nuts, cereals grow; sausage, meat, "fanta" do not grow. Be that as it may, but everyone knows for sure: the simpler and more natural our diet, the better.
In order for the skin to be fresh and glow from the inside, you need to follow certain rules.
❀ Eat a light, varied diet. Your skin needs vitamins and minerals. Legumes, fish, bananas, pumpkin seeds, sunflower seeds, nuts, vegetable oils, seafood, dairy products (especially yogurt), oatmeal, buckwheat, sprouted wheat grains, fruits, vegetables, honey will benefit. Be sure to eat fruits and salads at least once a day. Do not forget that the menu should be varied.
❀ Drink at least two liters of water per day (unless, of course, you have kidney problems): the liquid removes toxins from the body. It is better if it is mineral or spring water.
❀ Melted water is good for drinking (it has a different structure). Freeze the water in the freezer, then when it melts, strain it. Do not boil melt water. Drink it between meals.
❀ During meals or immediately after it, refrain from drinking - this will only dilute the gastric juice, reducing its concentration. If you have a habit of drinking water with your food, think maybe this is the result of a lack of moisture in the body, when saliva is not produced in sufficient quantities? Drink slowly, in small sips, with pleasure. Stretch the contents of the glass for at least 10 minutes. If you are used to the "desert" mode, do not try to return to normal in a week. water balance. Do it gradually.
❀ Stop drinking coffee, strong tea, alcohol, cigarettes, reduce sugar intake. Refrain from eating chips, sweets, lemonade and canned food.
❀ Include in your daily routine physical exercise. They help bring oxygen into the body and remove toxins from it.
❀ If you are on a diet, then try not to lose more than 1 kg per week. Rapid weight loss leads to loss of muscle tone.
Keep in mind that if your weight is less than the norm by 5 kg, this will not go unnoticed for your skin. normal weight you can calculate with the following formula: weight in kilograms divided by height in meters squared. An index of 19 to 25 is considered normal. If your body mass index is below 18, then you are classified as underweight women.
❀ Do not eat a few hours before bedtime, drink only a glass of milk or juice.
❀ Healthy and blooming view skin can be ensured if you regularly drink freshly prepared carrot juice, milk, Herb tea with chamomile, mint, lemon balm or use the beauty recipes below.
beauty salads
❀ Soak 2 tablespoons of Hercules cereal in 4 tablespoons of cold boiled water. After 5 minutes, add 1 tablespoon of honey, puree of 200 g of any fresh berries and 2 tablespoons of chopped walnuts.
❀ Soak 2 tablespoons of semolina in 4 tablespoons of cold boiled water, combine with two grated apples, add 2 tablespoons of fresh strawberry or currant juice (can be replaced with orange or grapefruit juice), 2 tablespoons of chopped nuts, 2 tablespoons spoons of condensed milk.
❀ Soak in a bowl in the evening 2 tablespoons of Hercules Extra flakes, 1 teaspoon of powdered bran, 1 teaspoon of dried seaweed powder. In the morning, add cold water, lemon juice, raisins, chopped dried apricots, prunes, nuts or seeds and a grated apple to the mixture.
beauty drinks
❀ Beat 1 egg yolk, 2 tablespoons honey, 1 tablespoon lemon juice, 2 tablespoons carrot juice, 6 tablespoons apple juice and ½ cup boiled water.
❀ Mix 1 raw yolk, ½ cup cold milk and 1 tablespoon honey.
❀ 200 ml apple juice, juice of 1 lemon, 1 tablespoon of honey.
❀ Dissolve 2 tablespoons of honey in 0.5 liters of cold fresh milk, add 2 tablespoons of compote, 1 tablespoon of apricot juice and 1 raw yolk.
❀ Cut an orange and three lemons into small pieces, pour 0.5 liters of water and boil for 10 minutes. Then add 2 tablespoons of honey and boil for another 5 minutes. Strain the decoction through cheesecloth and store in the refrigerator. Drink a drink three times a day before meals, 100-150 ml.
Power correction
You can also adjust your diet depending on skin types, since an improperly selected diet can worsen the condition of the skin and provoke acne, peeling, etc.
For oily skin.
❀ Try to eat as many fresh vegetables and fruits as possible (except bananas). White cabbage, greens, onion and green salad. If the skin is very shiny, try replacing meat dishes with soy.
❀ It is necessary to exclude spicy, salty and fatty foods, as well as foods prepared by fermentation.
For dry skin.
❀ It is necessary to increase the amount of vegetable fats in the diet. Therefore, try to dress salads and cook food exclusively on vegetable oils(rapeseed, olive, sunflower, soy). Soy products and white cabbage are very useful. If the skin is flaky, then cook more often mashed potatoes on milk (by the way, it is also useful as a cosmetic mask).
❀ It is necessary to exclude animal fats (especially chicken legs, fatty pork and lamb), as well as all kinds of mayonnaise-based sauces.
For particularly sensitive skin.
❀ You should increase the amount of low-fat dairy products, cottage cheese, homemade cheese and seafood in the diet. Fish should be steamed or boiled, but not fried. Be sure to include bran in your daily diet.
❀ It is necessary to exclude smoked meats, garlic, onions and eggs.
At combination skin.
❀ It is very difficult to choose the right nutrition for combination skin. Indeed, in this case, there are simultaneously areas of dry, oily and sensitive skin. Therefore, when choosing a diet, decide which defects you are most concerned about.
❀ It is necessary to exclude smoked meats, fried meat (pork and beef), salt, as well as all foods that are contraindicated for the skin type that you have is most pronounced.
For acne breakouts.
❀ Acne occurs on any type of track, and not just on oily (as is commonly believed). Therefore, choose products that are recommended for your skin type.
❀ With abundant acne, try as much as possible to subject food to heat treatment as little as possible.
❀ It is necessary to exclude canned foods, rich products, as well as all those products that are contraindicated for your skin type.
❀ With rosacea, you should limit the amount of table salt, sugar, sweets, flour products, vinegar, pepper and other hot spices. No need to get carried away with strong tea, coffee (by the way, they negatively affect the complexion). The menu should include more vegetables, fruits, fermented milk products, rye bread, boiled lean meat and fish.
❀ With rosacea, accompanied by pronounced inflammatory phenomena on the rut of the face, one-day fasting (once a week) may be useful.
With seborrhea.
❀ You should take vitamin B, which is found in wholemeal bread, bran, cereals, yeast, nuts, etc.
With a pronounced capillary network.
❀ Choose food that digests quickly. Many nutritionists with a pronounced capillary network recommend separate meals so that the food is digested completely and in no time. short term. And try to eat often, but in small portions.
❀ It is necessary to exclude products containing caffeine (strong tea, coffee, cola), too spicy seasonings (especially now popular “Korean” seasonings).
With painful pallor.
❀ Most likely, your body lacks animal fats. Be sure to include lean meats, fish, and poultry in your diet. Only meat dishes should preferably be boiled or steamed rather than fried.
❀ With pale skin, it is useful to drink a glass of red wine before dinner (if there are no contraindications), but not more than 150 ml per day. The substances contained in it have a beneficial effect on the blood. By the way, natural pomegranate juice has the same effect.
❀ It is necessary to exclude salty, spicy and pickled dishes, as well as food that has undergone prolonged heat treatment.
❀ In order for the skin to remain young and beautiful for a long time, cosmetologists advise not to forget about one thing important rule- Eat 1 tablespoon of vegetable oil daily.
❀ Great importance have the so-called anti-dermatitis vitamins (P, B6 and biotin), which prevent rut inflammation. These vitamins are in large numbers found in yeast and grains of cereals. By the way, wholemeal flour (especially bran) contains significantly more B vitamins than wheat flour. That is why it is useful to eat bread baked from wholemeal flour.
❀ The skin also needs vitamin C. Cosmetologists advise drinking lemon juice diluted with water but without sugar for a week on an empty stomach in the morning.
❀ Seasonal treatment with strawberries or blueberries rejuvenates the skin.
❀ To keep your skin young, you need to eat a lot of vegetables and fruits. These herbal products are a real pantry of vitamins. Thanks to them, the intestines work better, therefore, toxins are not absorbed into the body and into the skin.
❀ To maintain healthy skin, hair, teeth, cucumbers are very valuable - they have a lot of potassium, silicon, sulfur.
❀ At the end of spring or winter, it is advisable to take Hexavit or Undevit multivitamins. Vitamin A is the beauty vitamin. When it is not enough, the skin becomes dry, the hair becomes dry and brittle, and falls out easily. This vitamin is found in animal products, as well as in the form of provitamin (carotene) in plant foods - carrots, tomatoes, apricots, dried apricots, sea buckthorn, etc.
The skin of the face is exposed to negative factors every day. Sun, heat, wind, frost, environmental pollution, decorative cosmetics– this list can be continued for a long time. How to protect the skin of the face and keep it young? With the help of cosmetics, you can temporarily hide some imperfections, but making the skin truly beautiful and clear is not an easy task.
You can talk a lot and for a long time about facial skin care products, and the truth is, if they are used correctly, they will give positive effect. But only on condition that the skin will receive from the inside. And it is up to us to provide it with everything necessary and useful. Every cell in our skin needs nutrients and vitamins. You can get them by eating right and varied.
If the skin of the face has become dull, sallow and dry, pay attention to your diet. By adjusting it in the right direction, you can significantly improve the condition of the skin on your face without cosmetics and care products.
What is proper nutrition for facial skin, what foods should be on your table, what vitamins our skin needs, we will learn from this article.
Proper nutrition for the face: what you need to know?
Nutrition for beautiful facial skin should be varied, contain food of both plant and animal origin. Do not be surprised if, after another newfangled mono-diet, the skin of the face became dry and lifeless, lost its color, and dryness appeared. a lack of nutrients and vitamins very quickly affects the face.
If necessary, reduce the calorie content of food, and a lot fresh air. Meals should be varied, not contain harmful additives and chemicals.
Even with a decrease total calories food must strictly monitor the ratio of proteins, fats and carbohydrates. Imbalance can affect the skin of the face and lead to aesthetic problems.
Drink enough fluids. Preference should be given mineral water without gas, green tea, herbal infusions, fruit drinks (without sugar or with a minimum amount) from natural berries.
Not even the best moisturizer can give the skin the moisture it needs. Cosmetical tools help the skin retain fluid within itself. And you can feed the cells with water only from the inside, not forgetting the right drinking regimen. You need to drink about 2 liters of water per day. It is also important to observe, because the condition of the head directly affects the skin of the face.
You need to eat at least 3 times a day, the menu must be present fresh vegetables and fruit as needed.
How not to harm the skin of the face: exclude harmful products
Not everything that we are used to eating is good for our skin, and for the body as a whole. By minimizing or avoiding certain foods, we will help our skin look young and beautiful.
Excess salt in the body leads to fluid retention, which is reflected in our face, leading to swelling and deterioration of skin color. Once a week it is useful to arrange a fasting day without salt. And in the daily diet, you need to monitor the amount of salt in the preparation of dishes, do not eat pickled and salty foods.
A large amount of sugar and simple carbohydrates in the diet leads to the formation of acne, pimples and allergic rashes on the skin of the face. High-calorie confectionery products, such as cakes, pastries, butter cookies, ice cream, should be replaced with fruits and candied fruits. Instead of sugar, add honey to tea: it has a lot of useful substances and vitamins that we need.
Fried and fatty foods negatively affect the condition of the skin. Acne and blackheads appear on the face, the skin loses color and elasticity. Refusal of semi-finished products, fast food, fried and fatty foods will have a positive effect on the face and help maintain the health of the body.
What vitamins does the skin need?
Without exception, all vitamins and trace elements are needed by our body for normal life. But there are some of them that affect the condition of our skin, making it healthy and supple.
- Vitamin A: found in fish, meat, butter, egg yolk, liver.
- B vitamins: they are rich in foods such as liver, dairy products, fish, legumes.
- Vitamin C: found in cucumbers, blackcurrants, lemons, pumpkins, eggplants, carrots.
- Vitamin D: found in the liver of various fish, in butter.
- Vitamin E: found in dairy products, cereals, legumes, fish.
- Vitamin PP: they are rich in foods such as meat, animal liver, milk, legumes.
Nutrition to improve facial skin should be varied and healthy. The diet should include vegetables and fruits, meat and dairy products, cereals and legumes. At least 50% of your meals should consist of plant foods (vegetables and fruits).
Nutrition for clear skin: masks from natural products
Foods can also benefit our skin when consumed externally. Mask for nourishing the face - great way make skin healthy and radiant.
Here are a few simple masks from natural products:
Orange mask
Grind the orange peel, add one yolk, a teaspoon of olive oil, a few drops of lemon juice. We mix everything, apply the mask on the face, leave for 15 minutes. We wash off not with water, but with a decoction of parsley.
cucumber mask